Lycopene, a deep red pigment, is naturally present in many fruits and vegetables. In addition to providing color, lycopene is a carotenoid, an antioxidant that promotes good health and reduces your risk for certain diseases. The body does not produce lycopene, so it can only be obtained by regular consumption of a variety of lycopene-rich foods.
Antioxidant Properties
Antioxidants like lycopene contribute to good health and disease prevention. Antioxidants protect your cells from damage caused by harmful free radicals from pollutants like radiation and smoke. Regular consumption of foods that contain lycopene may reduce your risk for prostate cancer and heart disease. Other antioxidants found mainly in fruits and vegetables are beta-carotene, lutein, selenium and vitamins A, C and E.
Food Sources
Tomatoes and tomato products, including tomato sauce, tomato paste, tomato juice and ketchup, are concentrated sources of lycopene. One cup of tomato juice contains 23 mg of lycopene. Lycopene also creates the red color found in fruits like watermelon, pink grapefruit, papaya, pink guava and apricots.
Lycopene Supplements
Lycopene can be found in various nutritional formulas and dietary supplements. It is unclear as of early 2011 whether lycopene supplements provide the same benefits associated with lycopene-rich foods. More evidence is needed regarding the health benefits of lycopene supplements. Suzanne Dixon, oncology nutrition specialist and epidemiologist, recommends getting lycopene daily from your diet until further evidence is found regarding the safety and effectiveness of lycopene supplements.
Diet Considerations
Consult a registered dietitian for a full list of lycopene-rich foods and other nutritional guidelines. You can increase your lycopene intake by adding fresh tomatoes to all meals. Add tomato-based sauces, dressings and salsa to dishes and snacks like pasta or chips. Snack on watermelon chunks, whole grapefruit and fresh papaya between meals. Apricots can be added to ready-to-eat cereals, oatmeal, pancakes and other breakfast options.
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